One Day Menu With Macros Focusing on Low GI Foods.

Understanding the glycemic index can help you make informed dietary choices that support stable blood sugar levels and overall health. High GI foods can lead to various health issues if consumed in excess, while low GI foods promote better energy levels, weight management, and reduced risk of chronic diseases. Incorporating low GI foods into your diet can provide lasting health benefits and improve your overall well-being. Here’s a one day menu to get you going.

One-Day Low Glycemic Index Menu

(90g Carbs, ~1860 kcal, ~75g Protein, ~75g Fat)

Breakfast:

• Greek Yogurt with Berries and Chia Seeds:
  • Ingredients: 1 cup plain Greek yogurt, 1/4 cup mixed berries, 1 tbsp chia seeds.
  • Macros: 200 kcal, 16g carbs, 7g fat, 18g protein, 8g fiber.
• Hard Boiled Egg:
  • Ingredients: 1 large hard-boiled egg.
  • Macros: 70 kcal, 1g carbs, 5g fat, 6g protein, 0g fiber.

Mid-Morning Snack:

• Apple with Almond Butter:
  • Ingredients: 1 small apple, 1 tsp almond butter.
  • Macros: 130 kcal, 18g carbs, 5g fat, 1g protein, 4g fiber.
• Avocado Smoothie:
  • Ingredients: 1/2 avocado, 1 cup unsweetened almond milk, 1 tbsp chia seeds.
  • Macros: 200 kcal, 12g carbs, 12g fat, 3g protein, 10g fiber.

Lunch:

• Chickpea Salad:
  • Ingredients: 1/2 cup cooked chickpeas, 1/4 cup cherry tomatoes, 1/4 cucumber (diced), 1/2 tbsp olive oil, 1/2 tbsp lemon juice, salt, and pepper to taste.
  • Macros: 175 kcal, 20g carbs, 7g fat, 6g protein, 6g fiber.

Afternoon Snack:

• Carrot Sticks with Hummus:
  • Ingredients: 1 medium carrot (sliced), 2 tbsp hummus.
  • Macros: 100 kcal, 10g carbs, 5g fat, 2g protein, 3g fiber.
• Cottage Cheese With Pineapple:
  • Ingredients: 1 cup low-fat cottage cheese, 1/2 cup pineapple chunks.
  • Macros: 220 kcal, 20g carbs, 5g fat, 28g protein, 2g fiber.

Dinner:

• Baked Salmon with Steamed Broccoli and Quinoa:
  • Ingredients: 6 oz baked salmon, 1/4 cup cooked quinoa, 1 cup steamed broccoli, 1 tsp olive oil, lemon wedge for seasoning.
  • Macros: 450 kcal, 26g carbs, 15g fat, 45g protein, 7g fiber.

Evening Snack:

• Mixed Nuts:
  • Ingredients: 1/2 oz mixed nuts.
  • Macros: 85 kcal, 2g carbs, 7g fat, 3g protein, 1g fiber.

Total Macros for the Day:

• Calories: 1845 kcal
• Carbohydrates: 90g
• Fat: 75g
• Protein: 75g
• Fiber: 41g

Enjoy these menu options for a sustained energy day. low carb, low exercise day on the Dao Life Lunar Calendar. Eating a majority Low GI foods, complex carbs, and non starchy veggies will help prevent common illnesses like heart disease, kidney complications, metabolic syndromes and weight issues.

(Note, that when and if you do consume High GI, simple carbs, or starchy foods, like maybe for a high carb, cardio day on the Lunar Calendar, time it carefully around times when quick energy is needed for recovery from overwork, or blood sugar issues.)

*AI Assist